Date: 2026-04-14
AO: Dark Room
Q: Jayhawk ,
PAX: Manhole, Flower Boy, Beaker, Toto, Jayhawk, Lakers
FNGs: None
COUNT: 6
The Thang: S.A.N.D.B.A.G ~
S – Shouldered Squats
Hold the sandbag on one shoulder. Perform squats, then switch shoulders halfway. A – Alternating Lunges
Hold the sandbag in a front carry or on your back. Step forward into lunges, alternating legs. N – Neutral Grip Deadlifts
Grab the sandbag handles (or hug it) and perform controlled deadlifts. D – Drag (Bear Crawl Drag)
Get into a bear crawl position and drag the sandbag across the ground side-to-side. B – Bent-Over Rows
Hinge at the hips and row the sandbag toward your torso.
A – Around-the-Worlds
Circle the sandbag around your head or waist, switching directions halfway. G – Ground-to-Shoulder
Explosively lift the sandbag from the ground to one shoulder, alternating sides • 45 seconds per movement
• 3 rounds total
Moleskine: Love the Lord your God with all your heart, mind, soul, and strength. Love your neighbor as yourself. Remember you can’t do this without the Lord helping you love Him. Ask Him to help you love Him better, and He will answer you.
COT: jobs, injuries, family illness, sick kids, death, and long-term illness. PAX all have something that they are going through. Thankful to have a community that listens to our struggles and cares.
Tags: Dark Room, Manhole, Flower Boy, Beaker, Toto, Jayhawk, Lakers
F3 Wheaton 